F3 Knoxville

Tag: Frenchie

Simple Workout, Simple Message, Simple Gospel

THE SCENE: All good.
WARM-O-RAMA:

SSH
Windmill
Tempo Merkins
Mt Climbers
Tempo Squats
Morrocan Night Clubs

THA-THANG:

Mosey to Brick Wall, Dora-up
– 100 Derkans
– 200 Dips
– 300 Irkins
Mosey to Freshmen Hill
– Run Up the Hill
– Freddy Mercury (25, IC)
– Run Down the Hill
– Flutter Kicks (25, IC)
Repeat 3x
Mosey back to AO (Squats, Lunges, Monkey Humpers along the way)

CIRCLE OF TRUST/BOM:

Simple Workout, Simple Message – That’s the Gospel
Isaiah 1: 16-17a
Wash and make yourselves clean.
Take your evil deeds out of my sight;
stop doing wrong.
Learn to do right; seek justice.
Eph 2:8-9
For it is by grace you have been saved, through faith—and this is not from yourselves, it is the gift of God— not by works, so that no one can boast.
Rom 10:9-10
If you declare with your mouth, “Jesus is Lord,” and believe in your heart that God raised him from the dead, you will be saved. For it is with your heart that you believe and are justified, and it is with your mouth that you profess your faith and are saved.
Don’t make the gospel so complicated, simply accept the gospel and live it out.

 

JUCO: Iron PAX Week 1

THE SCENE: 70ish and muggier than a dark alley in NYC
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
6x Cherry Pickers, Sample of challenge exercises: Hand Release Release Merkins, Leg Raises, Jungle Boi Squats, BBS, Lunges, and Burpees

THA-THANG:
Iron PAX Week 1 Challenge

EMOM (Every minute on the minute) do 3xburpees. After burpees are complete work through the following:

  • 50 x Hand Release Release Merkins
  • 100 x Leg Raises
  • 150 x Jungle Boi Squats (2 Scoopz Style)
  • 200 x Big Boy Situps
  • 250 x Lunges (Forward)

MARY:
Definitely not, some PAX sat on the curb
COUNT-OFF & NAME-O-RAMA
20 HIMS with one FNG. Welcome Skybox! You picked an awesome day to start F3!
CIRCLE OF TRUST/BOM:
Be accountable. Told the story of PGA player Brian Davis in a playoff against Jim Furyk at Harbour Town. Brian hit his approach shot onto the beach (a hazard area). In a hazard area, your club cannot move anything out of the way on the backswing. Brian hit a great recovery shot onto the green, but was 99% sure that he had brushed one single reed out of the way during his backwing. Without hesitation he called over a rules official and notified them that he would be taking the penalty. As a result he lost the tournament. Brian was the only person in the world that knew about the infraction, but he had no second thoughts about calling it on himself. We need to hold ourselves accountable even when no one else knows about our failures. Strive to be more accountable to yourself, seek God’s help and forgiveness in those times that you have failed in private.

MOLESKIN:
The Iron PAX is a great challenge to push ourselves as hard as we can physically, but I view it more as a test of personal standards. F3 Greenwood continuously pushes for every PAX to strive for perfect form, which is a tough test in and of itself. My goal during the Iron PAX is to hold myself accountable on my form, I’m not perfect, but I’m gonna do my best to be. Understandably, some PAX will need to modify the workouts due to injuries or time constraints, but if you are able to complete it with perfect form, then do it!
ANNOUNCEMENTS:
Hardship Hill is October 3rd, we’ll need to schedule a date to build the obstacles that JUCO is responsible for.

Median’s VQ

THE SCENE: 70° and breezy
F3 WELCOME & DISCLAIMER: VQ by @Median (guardrail’s 2.0)
WARM-O-RAMA:

  • Cherry pickers & Reach for the stars
  • 10 High knees
  • 10 Side straddle hops 
  • 10 Jungle Boi squats 
  • Baby Arm Circles (forward and back) w Michael Phelps
  • 10 Donkey Kicks On your own
    THA-THANG:
    Black snake Mosey through the courtyard to the parking lot

10 of each of the following at the stations, looping, 12 for the second lap

  • Merkin –>Burpee –> Bernie
  • Ranger Merkin –>Burpee –> Bernie
  • Wide Merkin –> Burpee –> Bernie
  • Diamond Merkin –> Burpee – Coupon Pile (no grass)
  • CPR “Curl Press tRIcep”
  • Bent over row
  • Pull ups
  • Flutter Kicks
  • Leg Raises
  • Box cutters
  • Hello Dolly
  • Jungle Boi Squats
  • Calf Raises

MARY:
Dealers choice: plank, Merkins, American Hammers, box cutters
CIRCLE OF TRUST/BOM:

Jesus is the image of the invisible God, the firstborn of all creation. For by Him all things were created, both in the heavens and on earth, visible and invisible, whether thrones or dominions or rulers or authorities—all things have been created through Him and for Him. Colossians  1:15 

We need to keep God in the center of our life. That’s hard to do because God is an invisible God. The things we can see are much easier to put our attention on.  But if you always keep God in the center of your mind you will see God moving in so many ways. But how do you know that God is the center of your life?  If you think about a thing more than God you have that in the center of your life instead of God. 

I challenge you to look at how you are spending your free time, does it reflect God?  If your thoughts are always on

  • School (for some of us) 
  • work (most of you ) 
  • or a hobby, 
  • or worrying about COVID 
  • or even your next F3 workout 

–that may be a sign that Christ isn’t the center of your life.  

Instead if your thoughts are on Jesus and His Kingdom and loving others well, you have Christ as the center of your life.  Thank you for being men in my life who help me put Christ as the center.

MOLESKIN:
@Median, Luke Brown, at 12yrs old felt the call to lead and bring a tough word to a tough and awesome group of HIM’s.  Very proud to call him my 2.0.  – Guardrail
ANNOUNCEMENTS:
Welcome FNG “Jolly GG”

Iron Pax challenge week 1 Friday. Come early 5:15.

JUCO WEEK 0 IPC

THE SCENE: Misty, Hot and Humid
F3 WELCOME & DISCLAIMER   ✔
WARM-O-RAMA:
Jogged over to the Week 0 start.
THA-THANG:
IPC Week 0.  4 Rounds:

  • 50 Squats
  • 40 BBS
  • 30 Merkins
  • 20 Bonnie Blairs
  • 10 Burpees
  • 400m Run

MARY:
N/A
COUNT-OFF & NAME-O-RAMA
18
CIRCLE OF TRUST/BOM:
Q passed the torch to Spotter who will serve as JUCO’s new AO-Q.  Q talked about the importance of being bold in sharing the Gospel with other people and how over the past month the Lord has placed on his heart a desire to do street evangelism.  Q shared that he and his family have engaged in approaching total strangers on the street and at public venues and handing out Gospel tracts.  This activity is definitely out of the Q’s comfort zone but he has made it his mission to become more efficient in spreading the Gospel on the street to glorify Christ.  Q believes bringing people to a genuine understanding of the Gospel is what is most needed in the World, now more than ever.
MOLESKIN:
Ran way over time and next time will start the IPC a little earlier than the usual 0530
ANNOUNCEMENTS:
Prayers for Cosmo’s mom who has ovarian cancer.

Hill full of 20 somethings

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THE SCENE: 70deg, dense fog, beautiful dark gloom
F3 WELCOME & DISCLAIMER

5 HIMs on Rush Speed work, 16 HIMs on the beatdown below.

WARM-O-RAMA:
Hill Billy Squats, Reach for the sky, Butt kicks, Cherry Pickers, Newton’s Craddle with Merkin, Bonnie Blair, Mountain Climbers, Freddy Mercury
THA-THANG:
Mosey to the closest guardrail (some not surprised by this).

  • 20 Derkins
  • 20 Tricep dips
  • 20 Small Rock Overhead claps

Cross the street to our favorite little hill: Jucomajaro

Every 100 feet a new Exercise chalked out.  HIMs had to choose one time to crawl bear, bear crawl, crab walk and bernie, rest were mosey between.

20 of each:

  • Newton Cradle with Merkin
  • Burpees
  • Mountain climbers
  • Bonnie Blair
  • BBS
  • V ups
  • LBC
  • Side crunch L
  • Side crunch R
  • Downhill Merkin
  • Uphill Merkin
  • Diamond Merkin

Mosey to the summit and hit the stations again on the way back down.  6 swept with the group finishing in time to mosey to the flag.

MARY:
Dealers choice: Flutter kicks, mountain climbers, American Hammers, planks
CIRCLE OF TRUST/BOM:
You all are impressive.  You do the hard things out here really well.
The verse I want to look at today: Therefore, confess your sins to one another and pray for one another, that you may be healed.  James 5:16
An area of the Christian life we don’t spend much time talking about is confession of our sins. Out here it is deep and hard and uncomfortable. Maybe it’s because of that or maybe it’s the complicated dynamics of southern hell fire and damnation preaching style or a catholic image of telling some sins to a priest in an ornate wooden box.
But we are called to do it. It’s in the Lord’s prayer and all throughout the Psalms

I see 4 types of confession and all are important to all the time:

  1. High School level confession: coming clean on blatant sin; probably having to do with actions – Maybe outbursts of anger, or the way you drive or sexual sin.
    God is faithful to forgive. Jesus conquered sin and death. Rest in that!  Praise God for that!
  2. College level confession: gets to the pride and heart and emotion and ways we have broken His Law privately and in our thoughts and desires
  3. Masters level confession: searching your heart for sins of omission and small ways we have turned our back to God and hurt Him and others
  4. Doctorate level confession:  is seeing that even in our good deeds with less than 100% pure motives are filthily rags to God.   God hates hypocrisy and says in Isaiah 64:6
    We have all become like one who is unclean,
    and all our righteous deeds are like a polluted garment.

Even if I’m doing the right thing for my wife and kids but my heart is doing it so my life is easier or people think higher of me or whatever the reason, that can be sinful and we need to confess that.
Or take leading a Q. I encourage you all to sign up for a Q soon. But if it is so you think more of me or I get to boss you all around for 45 min, That’s sin I need to confess.  This week I checked my motives and confess they were not 100% pure but God rooted much of that out.
Are our motives ever perfectly pure – not this side of heaven, but are they increasingly motivated by the Holy Spirit and from a place of love? Be growing in that.  Do the hard work of examining your heart.  Pray God will show you the truth.
Don’t take this college level analogy too far – it falls way short – we must practice all levels of confession no matter how long we have been walking with Christ.   We must all get double doctorates in rooting out the sin in our hearts
Therefore, confess your sins to one another and pray for one another, that you may be healed.
James 5:16 (ESV)

It is a call to holiness, It isn’t some magic word; but it is a part of the walk of a follower of Jesus
Spend some time with the Lord confessing your sin. If you want to knock the power of sin out – confess your sins to a brother.
As HIMs we need to be willing to humbly confess sin.
MOLESKIN:
Prayer for Wander’s son’s upcoming surgery and pain – praise for Pool Boy’s friend Sam who continues to recover
ANNOUNCEMENTS:
IornPax Challenge Week 0 on Friday.  Sign up here